workout plan
Moderators: Boss Man, cassiegose
lens_d wrote:dam rights stronger legs will make you faster. huge bulky legs might not help that much. cant belive you were not going to train them. No legs=No muscle. glad you desided to give them a go. squats and deadlifts will make you stronger all over which will make you feel and look better.
I just don't want to make them sore and not be able to run for four or five days. Still got some pounds to lose and that seems the best way to do it. I hope that last nine or ten pounds will be gone in at least two months but as most know, the last few are hard to lose so who knows how long it will take.
I am gonna do something light with legs on Sat. and see what happens.
like i've said, you'll burn more calories thus body fat and build more muscle with squats and deadlifts then by running
www.uponlinetraining.com
www.uponlinetraining.com
From personal experience, in the last 2 weeks I switched program to the wholebody with heavier deads & squats & amazingly enough, took butt out for a run ( hadnt been in 2 weeks ) & found legs were much stronger which made breathing less strenous & I still had energy at the end, unlike before...so if anything they r a benefit.Best of luck to u with your goals 
Oh btw the reason I didnt run, wasnt cos of soreness, was becos I switched to HIIT on the elliptical trainer, legs were never sore from the deads & squats 
Oh btw the reason I didnt run, wasnt cos of soreness, was becos I switched to HIIT on the elliptical trainer, legs were never sore from the deads & squats While I would do leg work there is the distinct possibility that strength training can result in slower running times.
1. The extra strength will only aid if you have an abundance of fast twitch muscles which is not always the case.
2. The extra muscle will add mass which will work against long distance running.
3. The extra muscle will add weight to the body and that too will work against long distance running.
The ratio of fast twitch/slow twitch muscles will determine where you will perform best (long, medium or sprint distances). I don't know if there is a test to tell what the ratio is, but your "natural abilities" will point you in the right direction.
Successful sprinters have more fast twitch muscles that the general public.
Successful distance runners have more slow twitch muscles than the general public.
1. The extra strength will only aid if you have an abundance of fast twitch muscles which is not always the case.
2. The extra muscle will add mass which will work against long distance running.
3. The extra muscle will add weight to the body and that too will work against long distance running.
The ratio of fast twitch/slow twitch muscles will determine where you will perform best (long, medium or sprint distances). I don't know if there is a test to tell what the ratio is, but your "natural abilities" will point you in the right direction.
Successful sprinters have more fast twitch muscles that the general public.
Successful distance runners have more slow twitch muscles than the general public.
doing wts doesn't ensure he'll gain body weight, let alone "too much" that it will affect his running2. The extra muscle will add mass which will work against long distance running.
vertical leap test...runners ave about 8", sprinters over 28"The ratio of fast twitch/slow twitch muscles will determine where you will perform best (long, medium or sprint distances). I don't know if there is a test to tell what the ratio is, but your "natural abilities" will point you in the right direction.
www.uponlinetraining.com
What will ensure that I will gain body weight by lifting weights? I am making sure to eat between 180 and 200 grams of protein a day or close to it. I am making sure I am on the lifting days. Is there anything else I need to do?swanso5 wrote:doing wts doesn't ensure he'll gain body weight, let alone "too much" that it will affect his running2. The extra muscle will add mass which will work against long distance running.
vertical leap test...runners ave about 8", sprinters over 28"The ratio of fast twitch/slow twitch muscles will determine where you will perform best (long, medium or sprint distances). I don't know if there is a test to tell what the ratio is, but your "natural abilities" will point you in the right direction.
www.uponlinetraining.com
Although I am trying to lose weight, I would love to put on five pounds of muscle or so.
you really can't do both at once but the fact that you haven't trained legs properly yet may be the new stimilus you need
i guarantee training legs heavy and hard and doing away with your running if you have to will get that 5pds
www.uponlinetraining.com
i guarantee training legs heavy and hard and doing away with your running if you have to will get that 5pds
www.uponlinetraining.com
swanso5 wrote:you really can't do both at once but the fact that you haven't trained legs properly yet may be the new stimilus you need
i guarantee training legs heavy and hard and doing away with your running if you have to will get that 5pds
www.uponlinetraining.com
It may get me 5 pounds of muscle in legs but not in upper body where I want it.
You keep saying that weight training legs will burn more calories than running also. There is not way that lifting legs once or even twice a week will burn more calories than running 4 or 5 miles a day 4 days a week. I am running 8mph or faster.
Please explain to me how that is possible?
That is true. I didn't really look at it that way. It is more fun that is for sure.Lesplease wrote:Cardio burns while you do it.
Muscle mass burns continually. You will *always* get better results with even weight training and cardio than you will with cardio alone. Plus its more fun and less work (:
just because you train legs that doesn't mean that what muscles will grow...the body grows systematically not locally..i doubt strongman do many bb curls but their arms are ridiculous
www.uponlinetraining.com
www.uponlinetraining.com
You still didn't answer question then. I want to gain a few pounds of muscle in upper body. How is working legs gonna make that happen?swanso5 wrote:just because you train legs that doesn't mean that what muscles will grow...the body grows systematically not locally..i doubt strongman do many bb curls but their arms are ridiculous
www.uponlinetraining.com
You also say that lifting legs burns more than running. How does lifting legs once or twice a week burn more calories than running 4 or 5 times a week? Each time I run I burn about 600 calories. That is say 2500 a week.
How much can two legs workouts burn on average? Say 8 to 12 sets of moderate weight?
1 - i did answer it, the body grow systematically not locally (overall not in one area)
2 - wts has you burning an increased amount of cal's for 33hrs after you do it (metabolism)...1 study has wts burning 9 x calories then cardio
3 - the heavier wts you lift the more muscle you'll put on...deadlifts have the greatest potential and then squats do for the most amount of wt you can lift...i can deadlift 1250kgs and bench 115kgs - which one if done by themselves will add more muscle?
4 - there's no way you can tell how many cal's you burn in one session without specific equipment...also cardio is "energy efficient" meaning that you burn less calories each successive time you do it so if you burn 600 cal';s once, you won't again if your consistent at it
5 - lifting wts also promoted muscle growth whoich your after...cardio promotes muscle wastage which is not what you're after
www.uponlinetraining.com
2 - wts has you burning an increased amount of cal's for 33hrs after you do it (metabolism)...1 study has wts burning 9 x calories then cardio
3 - the heavier wts you lift the more muscle you'll put on...deadlifts have the greatest potential and then squats do for the most amount of wt you can lift...i can deadlift 1250kgs and bench 115kgs - which one if done by themselves will add more muscle?
4 - there's no way you can tell how many cal's you burn in one session without specific equipment...also cardio is "energy efficient" meaning that you burn less calories each successive time you do it so if you burn 600 cal';s once, you won't again if your consistent at it
5 - lifting wts also promoted muscle growth whoich your after...cardio promotes muscle wastage which is not what you're after
www.uponlinetraining.com
I've met guys who train their upper body only and they look big on top and have skinny legs. It looks silly.
If you only train your upper body you will only build muscles in your upperbody.
If you only train one muscle group that is the only muscle group that will grow.
You should do a balanced rountine for 12 to 18 months and make adjustments to your workout to address any insuffiencies. So if after 12 months you see that your lats are not keeping up with your other development you would add some lat work.
Or if you feel you biceps are too big, you can cut back on the biceps work.
Etc.
As a rule heavier lifting will promote more muscle growth (and it will be longer lasting) than lighter lifting.
If you only train your upper body you will only build muscles in your upperbody.
If you only train one muscle group that is the only muscle group that will grow.
You should do a balanced rountine for 12 to 18 months and make adjustments to your workout to address any insuffiencies. So if after 12 months you see that your lats are not keeping up with your other development you would add some lat work.
Or if you feel you biceps are too big, you can cut back on the biceps work.
Etc.
As a rule heavier lifting will promote more muscle growth (and it will be longer lasting) than lighter lifting.